That’s A Wrap

The Cupid Goal Reach Challenge has come to a close and three determined EDCF’ers were able to complete at least three of their goals. A big shout out goes out to Mason, Adam, and Richard for working hard and fighting through. Mason and Adam got their first muscle up ever while Richard was able to nail some unassisted kipping pull-ups and handstand push-ups. Other notables are Jen H. (aka J-Hard, J-Sauce or J-Money) and Josh for getting two out of three goals. A big thanks goes out to all who participated in the event!

Still have some goals in mind that you would like to see reached? You don’t need a challenge to start getting after them. Start putting in a little extra work before or after class or at the Sunday Suckday sessions. Remember that I am always here to help you out should you need it!

Technique: squat snatch

then…

In 10 minutes work up to a heavy squat snatch

then…

For time:

– 30 Power Snatches (95/65 advanced, 75/50 intermediate)

– 20 Burpee V-ups

– 10 Toes to Bar (Knees to Elbows for intermediate)

Rest 2 minutes

– 10 Toes to Bar

– 20 Burpee V-ups

– 30 Power Snatches

 

15 minutes of goal/skill work

OR

Press 5×5

then…

“The Heartbreaker”

3 rounds for time of:

– 30 abmat situps

– 20 kettlebell swings (53/35lbs)

– 10 box jumps (30/24″)

– 400m run

Skill: Clean and Jerk
then…
For time:
8 Clean and Jerks (155/105)
1 round of Cindy
6 Clean and Jerks
2 rounds of Cindy
4 Clean and Jerks
3 rounds of Cindy
2 Clean and Jerks
4 rounds of Cindy
Cindy = 5 pull ups 10 Push Ups 15 squats

Hustle Means Hard Work

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There is still some time remaining on the Cupid Goal-Reach Challenge. It ends on Valentine’s Day. Come work on your goals this Sunday from 12-2pm.

Free Saturday Workout @10am

Over age 50 @ 9am

Sunday Suckday

This Sunday from 12-2pm

Next Elements Class begins next Monday the 13th

time: 7:30pm

for time:

70 walking lunges

60 push press (75/45)

50 sumo deadlift high pull (75/45)

40 ball slams (20/15)

30 pull ups

20 HR pushups

10 burpees

3 rounds for time:

– 400m Run
– 10 Back Squats (bodyweight)
– 30 Double Unders

*Take off floor and jerk to back if able. If not, take off rack.

then…

Afterparty: The Ab-Wheel